Body Fat Percentage Categories

The American Council on Exercise (ACE) has set percentages for fat categories for men and women:

Category	Women	Men
Essential Fat	10–13%	2–5%
Athletes	14–20%	6–13%
Fitness	21–24%	14–17%
Average	25–31%	18–24%
Obese	32%+	25%+

These averages represent both the requirements of the body and health hazards. Women have a higher body fat percentage by nature because of biological and reproductive reasons.

Ideal Body Fat by Age (Jackson & Pollock)

Body fat percentage is also widely influenced by age. The desirable body fat levels according to Jackson & Pollock are:

Age	Women	Men
20	17.7%	8.5%
25	18.4%	10.5%
30	19.3%	12.7%
35	21.5%	13.7%
40	22.2%	15.3%
45	22.9%	16.4%
50	25.2%	18.9%
55	26.3%	20.9%

Understanding Body Fat

What is fat in your body? Body fat, which contains adipose tissue, has many functions:

Energy Storage: Lipid storage for energy.
Production of hormones: Produces hormones that help control metabolism and other functions in the body.
Protection and Insulation: Supports organs, regulates body temperature.

Body fat is divided into two types:

• Essential Fat: The level below which physical and physiological health would be negatively affected—approximately 10–13% body fat for women and 2–5% for men.
• Storage Fat: Excess fat stored in adipose tissue, either beneath the skin (subcutaneous) or around organs (visceral). A little fat storage is normal, but too much can be dangerous.

Health Risks of Excess Body Fat

Carrying too much body fat, especially visceral fat, increases the risk of several health conditions:

• Reduced quality of life and mental health
• Obstructive sleep apnea
• Cardiovascular disease and stroke
• Certain cancers
• Type 2 diabetes

The World Health Organization defines obesity as one of the leading preventable causes of death. In the U.S., more than a third of adults are obese, which can lead to serious health conditions.

High body fat levels can also throw off hormone balance, boost the LDL (“bad”) cholesterol and lower the HDL (“good”) cholesterol, and foster insulin resistance — each contributing to the risk of chronic disease.

Measuring Body Fat Percentage

A few ways to measure body fat percentage:

1. U.S. Navy Method:
Relies on body measurements (waist, neck, and hips for women) and formulae to estimate body fat.

• For men:BFP=86.010×log⁡10(abdomen−neck)−70.041×log⁡10(height)+36.76BFP=86.010×log10(abdomen−neck)−70.041×log10(height)+36.76
• For women:BFP=163.205×log⁡10(waist+hip−neck)−97.684×log⁡10(height)−78.387BFP=163.205×log10(waist+hip−neck)−97.684×log10(height)−78.387

2. BMI Method:
Body Mass Index (BMI) can be used as a quick way to estimate the percentage of body fat mass by using the quotient of weight and height alone but it does not make the difference between fat and muscle.

• For adult men:BFP=1.20×BMI+0.23×Age−16.2BFP=1.20×BMI+0.23×Age−16.2
• For adult women:BFP=1.20×BMI+0.23×Age−5.4BFP=1.20×BMI+0.23×Age−5.4

Note: he following methods are estimates. More precise measurements call for specialized equipment like bioelectrical impedance or hydrostatic weighing.

Additional Considerations

• Body Fat Distribution: Men and women carry fat differently, and this can change during age and hormone changes.
• BMI Limitations: Muscle, skeletal and adipose tissue are not differentially measured in that being a muscular heavy person’s bmi, like many NFL athletes, would be in the overweight category when their body fat is low.
• Genetics and Lifestyle: Genetics, diet, and level of physical activity are all associated with the amount and distribution of body fat.

Summary

• Body fat levels that are considered healthy vary by sex and age.
• An excess of body fat as well as a deficiency of it can be dangerous to health.
• The percentage of body fat is a more relevant indicator of health than body weight.
• Estimates like the Navy formula and BMI are helpful, but not perfect, checks.
• And it is good for general health and reduces the risk of many diseases